10.18.16 Workout of the Day

Beth and Timmons,

CrossFit

General WU: Coaches Choice

Specific WU: 600 m run 10 barbell FS+:30 bottom squat hold

Strength. Take 10 minutes to build to a heavy-ish Front Squat, and then…

Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps @70 % of above weight

WOD 1: 15 minute EMOM Minute 1 – 40 DUBS/:40 DUBS attempts only NO singles Minute 2 – 15 KBS (70/53) Minute 3 – 10 T2B

Cooldown: 600 m run

ICT

General WU: Coaches Choice

Specific WU:in 5 minutes complete:

300 m run +

10 reps per movement below

WOD 1: 3 min AMRAP of

2 Burpees

3 KBS (53/35)

4 KB G G squat

rest 1 minute, repeat for total of 5 sets

SCORE=Total completed rounds only combined

MIdline+ Cooldown: 2x of:

300 m run

30 no Arm straight leg abmat situps

:30 prone plank